TheCzech

May 9, 2016

Uge 14, Dag 1 - Zhredding Zeazon

19 dage ude. Jeg var shredded i dag. Og slap.

Db bænkpres

10x20kg

10x30kg

8x40kg

8x50kg

8x56kg

8x60kg

Peck deck SS Incline bænkpres SS Maskin brystpres

12x45kg + 8x80kg + 15x50kg

Seated db skulderpres SS Seated db laterals SS Bent over laterals

12x25kg + 10x10kg + 12x5kg

Decline crunches SS Standing calf raise

10xbw + 8x200kg

Shrugs

3x15

May 8, 2016

Off

89,4kg

May 7, 2016

Uge 13, Dag 6 - Zhredding Zeazon

89,8kg

Så er det om 3 uger.

Box squat

6x60kg

4x100kg

4x120kg

3x140kg

3x150kg

1x160kg

3x165kg

Squatmaskine

6x160kg

6x200kg

Lying leg curls SS Inverted crunches

6x55kg + 10xbw

Pull-throughs SS Standing calf raise

8x60kg + 15x70kg

May 6, 2016

Uge 13, Dag 5 - Zhredding Zeazon

89,9kg

Pullups

8xbw

Standing two-arm db row SS CS CG Row

10x35kg + 10x40kg

WG Pulldown SS Straight arm pulldown

15x13 + 12x20kg

Cable curl SS Rope extensions SS Facepulls

15x20 + 15x25 + 15x25

12x30 + 12x35

12x40 + 12x45

10x50 + 10x55

Db hammer curl SS Lying 1-arm db extensions

12x12,5kg + 10x12kg

Maskine preacher curl SS Maskine triceps extensions

20x5 + 20x8

20x5 + 20x8 (2xrest pause)

Ekstern skulderrotation

3x12

May 5, 2016

Uge 13, Dag 4 - Zhredding Zeazon

90,0kg

Diæten bider rimelig hårdt pt.

Togene mellem Roskilde og Odense er nedlagt henover 'ferien', så det bliver tre træninger i Ringsted.

Bænkpres m. stop

8x20kg

5x60kg

5x100kg

5x110kg

5x120kg

5x130kg

Decline bænkpres

8x20kg

8x60kg

8x100kg

PL Skulderpres

10x40kg

10x80kg

Db lateral raise

8x15kg

Swiss ball crunches SS Lægpres

15xbw + 12x200kg

Seated calf raise SS Hanging leg raises

10x70kg + 10xbw

May 4, 2016

Uge 13, Dag 3 - Zhredding Zeazon

OL Squat

6x60kg

4x100kg

4x100kg + 18kg kæder

5x145kg + 18kg kæder

Db rumænsk DL SS CS Benpres SS Lying leg curls SS Leg extensions

8x44kg + 12x350kg + 8x10 + 12x10

6x44kg + 10x350kg + 8x10 + 10x10

6x44kg + 10x350kg + 6x10 + 10x10

6x44kg + 8x350kg + 6x10 + 10x10

May 3, 2016

Uge 13, Dag 2 - Zhredding Zeazon

Pullups

6xbw

5xbw+10kg

CS Db row

8x40kg

MAG CG Pulldown

10x8

8x10

8x12

8x13

8x14

8x15

Cable curl SS Rope extensions

15x15 + 15x15

Db hammer curl SS Rope extensions

8x15kg + 12x25

6x17,5kg + 12x35

6x20kg + 12x45

6x22,5kg + 10x55

6x20kg + 10x55

Incline db curl SS Db 1-arm overhead extensions

12x8kg + 12x8kg

Ekstern skulderrotation

3x10

May 2, 2016

Uge 13, Dag 1 - Zhredding Zeazon

Db bænkpres

10x20kg

10x30kg

8x40kg

8x50kg

8x56kg

10x60kg

10x50kg

Incline bænkpres 5 sekunders ecc

8x20kg

8x60kg

PL pres SS Cable fly SS Cable press

12x80kg + 12x3 + 12x3

Standing db skulderpres SS Seated db laterals SS Bent over laterals

12x25kg + 10x10kg + 10x10kg

Donkey calf raise

30x120 + 10x110 + 10x100 + 10x90 + 10x80 + 10x70 + 10x60 + 10x50 + 10x40 + 10x30 + 10x20

Decline crunches

10xbw

April 30, 2016

Uge 12, Dag 6- Zhredding Zeazon

90,2kg

Box squat

6x60kg

4x100kg

3x120kg

3x140kg

2x155kg

3x165kg

3x140kg

FFE Bulgarsk split squat 4 sekunders ecc

8xbw

Rumænsk DL

10x20kg

8x60kg

8x100kg

6x120kg

Leg curls SS Maskin crunches SS Lægpres

10x75kg + 10x70kg + 12x200kg

April 29, 2016

Uge 12, Dag 5 - Zhredding Zeazon

Min bedste form til dato.

Pullups

15xbw

5xbw

Der var ikke mange pullups i tanken i dag. Energien var ellers generelt god.

UH CG Seated row SS CS DB row SS PL Low row

12x40kg + 8x34kg + 15x40kg

Shovel grip pulldown hold i bunden

10x50kg

Cable curl SS V-grip triceps extensions

15x20 + 15x25

12x30 + 12x35

12x40 + 12x45

10x50 + 10x50

8x55 + 8x55

Db hammer curl SS Dipsmaskine

12x14kg + 12x80kg

Herkules curls SS 1-arm triceps extensions

15x15 + 15x15

April 28, 2016

April 28, 2016

Uge 12, Dag 4 - Zhredding Zeazon

90,3 kg

God dag i dag. God energi, god styrke og god form.

Dips

8xbw

8xbw+25kg

5xbw+50kg

5xbw+75kg

3xbw+95kg

3xbw+105kg

Peck deck SS Incline bænkpres SS ½ ROM Db fly 5 sekunders ecc

12x45kg + 8x80kg + 8x16kg

PL Skulderpres SS Lateral raise (6 hele + 6 halve) SS Bent over laterals SS PL Seated shrugs

15x30kg + 12x11kg + 15x6kg + 8x80kg

Cable crunches SS Standing calf raise 2 sekunders stop i top og bund

10x70kg + 8x200kg

April 27, 2016

Uge 12, Dag 3 - Zhredding Zeazon

Godt og grundigt kvæstet i dag.

OL Squat

6x60kg

4x100kg

4x100kg + 18kg kæder

5x100kg + 18kg kæder

5x140kg + 18kg kæder

CS Benpres SS Hacksquat SS Leg extensions

12x210 + 10x40kg + 15x30kg

Seated leg curls SS Db rumænsk DL SS 1-legged lying leg curl

12x70 + 8x40kg + 10x15kg

FFE lunges 5 sekunders ecc

10xbw

Rope crunches SS Seated calf raise 2 sekunders pause i top og bund

12x70 + 10x40kg

April 26, 2016

Uge 12, Dag 2 - Zhredding Zeazon

Pullups

5xbw

5xbw+10kg

5xbw+15kg

5xbw+20kg

5xbw

Db row

5x60kg

CG MAG Pulldown

10x50kg

10x60kg

10x70kg

8x75kg

Cable curl SS Rope extensions

15x15 + 15x20

Db curl SS Db overhead extensions

10x12kg + 8x40kg

10x14kg + 8x40kg

8x16kg + 8x40kg

8x18kg + 8x40kg

6x20kg + 6x40kg

PL Preacher curl SS Triceps extensions

12x30kg + 12x30kg

April 25, 2016

Uge 12, Dag 1 - Zhredding Zeazon

Db bænkpres

10x20kg

10x30kg

8x40kg

8x50kg

8x56kg

10x60kg

10x50kg

Reverse grip bænkpres

8x20kg

8x60kg

8x80kg

PL Incline pres SS Cable fly

15x50kg + 12x3

Db )laterals (6 hele + 6 halve

12x10kg

Standing db skulderpres

12x25kg

Decline crunches SS Standing calf raise

10xbw + 8x275

April 23, 2016

Uge 11, Dag 6 - Zhredding Zeazon

Box squat

6x60kg

4x100kg

3x120kg

3x140kg

3x152,5kg

3x162,5kg

3x140kg

Det er vist mit bedste boxsquat til dato.

Rumænsk DL

10x20kg

10x60kg

8x100kg

1-legged Vertikal benpres SS Lying leg curls

8x90kg + 8x55kg

April 23, 2016

Uge 11, Dag 5 - Zhredding Zeazon

90,5 kg . Træningi AG med Power Addict.

Ring pullups

8xbw

6xbw

Yates row

10x20kg

10x60kg

10x100kg

WG Pulldown

12x60kg

Shovel grip seated row

12x50kg

Bent over lateral raise

12x8kg

Db curl SS Lying db extensions

12x14kg + 12x14kg

Ez curl SS Rope extensions

10x35kg + 10x20kg

Ekstern skulderrotation

3x10

April 21, 2016

April 21, 2016

Uge 11, Dag 4- Zhredding Zeazon

90,8kg. Puha vi er tynde.

Dips

8xbw

8xbw+25kg

6xbw+50kg

5xbw+75kg

5xbw+100kg

15xbw

Incline bænkpres

10x20kg

8x60kg

8x80kg

6x90kg

Db skulderpres

8x25kg

8x30kg

8X35kg

8x40kg

1-arm db laterals

8x13kg

April 20, 2016

Uge 10, Dag 4 - Zhredding Zeazon

Squatten spolerede lidt resten af træningen, men det var det hele værd.

Ol squat

6x60kg

4x100kg

20x140kg

Rumænsk DL SS CS Benpres

10x80kg + 10x250

Leg curls SS CS Benpres

10x90 + 10x250

Standing cable crunches SS Seated calf raise 2 sekunders stop i top og bund

10x50 + 8x40kg

April 19, 2016

Uge 11, Dag 2 - Zhredding Zeazon

Pullups

5xbw

5xbw+10kg

5xbw+15kg

5xbw+20kg

5xbw

Db row

6x58kg

5x58kg

CS Barbell row eo

8x60kg

Cable curl SS Rope extensions

15x15 + 15x20

15x25 + 15x30

12x35 + 12x40

10x40 + 10x50

Db hammer curl SS Db 1-arm overhead extensions

12x15kg + 12x12kg

Ekstern skulderrotation

3x8

April 18, 2016

Uge 11, Dag 1 - Zhredding Zeazon

Db bænkpres

10x20kg

10x30kg

8x40kg

8x50kg

8x56kg

10x60kg

Peck deck SS Incline bænkpres

15x40 + 8x80kg

Press-to-fly

10x18kg

Cable fly

15x11

Cable 1-arm laterals

12x11kg

Standing db skulderpres

12x25kg

30 minutters posering

April 17, 2016

Off

91,4kg

April 16, 2016

Uge 10, Dag 6 - Zhredding Zeazon

91,8 kg

Noget bedre energi i dag end i går, så det udnyttede jeg til at lave den posering, jeg ikke fik gjort i går oveni dagens program.

Box squat

6x60kg

4x100kg

3x120kg

3x140kg

3x150kg

3x160kg

3x140kg

Trapbar DL

8x105kg

8x145kg

6x165kg

6x185kg

5x205kg

Vertikal benpres

10x80kg

10x120kg

10x160kg

1-legged lying hip extensions

15xbw

Hanging hip raises

8xbw

April 15, 2016

Uge 10, Dag 5 - Zhredding Zeazon

Første sæt pullups dræbte mig fuldstændig i dag. Derefter var det bare overlevelse. Formen var dog på sit bedste i år.

Pullups

19xbw

6xbw

CG Seated row SS CS Db row SS High-low seated row

12x10 + 10x35kg + 10x30kg

Straight arm rope pulldown SS Facepulls

12x35kg + 12x25kg

Seated db curls SS Lying db extensions

15x12kg + 15x12kg

Rope curls SS Triceps pushdown

15x30 + 15x30

15x40 + 15x40

12x50 + 12x50

12x60 + 12x60

10x65 + 10x65

Herkules curls SS 1-arm cable extensions

20x10 + 20x10

Ekstern skulderrotation

3x10

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